Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the combination of high-volume squats and lunges (240 total reps) creates significant leg fatigue, which makes the burpees increasingly challenging. The continuous nature with no built-in rest periods and movement interference (legs taxed throughout) means the average athlete will struggle to maintain pace. Most will complete in 18-22 minutes with multiple breaks needed.

Benchmark Times for Bare Arsed

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep bodyweight movements across multiple muscle groups, especially with 120 squats, 120 lunges, and 60 burpees total, heavily tests muscular endurance.
• Endurance (7/10): Six rounds of continuous bodyweight movements with burpees creates significant cardiovascular demand. The high volume and minimal rest tax the aerobic system substantially.
• Speed (6/10): Quick transitions between movements and maintaining a fast cycle rate on bodyweight exercises is important for optimal performance.
• Flexibility (4/10): Lunges and air squats require decent hip mobility, while hand release push-ups demand shoulder flexibility, but nothing extreme.
• Power (3/10): Burpees involve some explosive elements, but the workout emphasizes sustained effort over power output. Most movements are controlled pace.
• Strength (2/10): While hand release push-ups require some strength, the workout primarily tests muscular endurance through bodyweight movements rather than maximal strength.

Movements

• Air Squat
• Lunge
• Burpee

Scaling Options

Reduce total rounds to 4-5 for beginners. Scale push-ups to knees or elevated surface if needed. Quarter-turn burpees (step back instead of jump) for those needing lower impact. Can reduce air squats to 15 and lunges to 16 total. For advanced athletes, add weight vest (10-20lb) or make lunges walking lunges with full range of motion.

Scaling Explanation

Scale if unable to perform 10+ unbroken air squats with good form, 5+ strict push-ups, or if burpees cause significant form breakdown. Target completion time is 12-18 minutes - scale volume if estimated time exceeds 20 minutes. Prioritize maintaining full range of motion on all movements over speed. Movement quality should not deteriorate significantly in later rounds.

Intended Stimulus

Moderate-length metabolic conditioning workout targeting the glycolytic and oxidative energy systems, typically lasting 12-18 minutes. Primary challenge is maintaining consistent output while managing cumulative fatigue across simple bodyweight movements. Focus is on sustained power output and mental toughness.

Coach Insight

Break up the air squats into sets of 10+10 early to preserve leg endurance. Maintain a steady, sustainable pace - this is not a sprint. On hand release push-ups, focus on full extension at top and chest contact with ground. Take controlled breaths during the hand release. For lunges, alternate legs each rep and stay tall. Break burpees into 5+5 from the start. Aim for consistent round times with no more than 15-20 seconds variation between fastest and slowest rounds.

Benchmark Notes

This workout is most similar to Angie in structure (high-volume bodyweight movements) but with 6 rounds instead of straight sets. Breaking it down: Per round (fresh state): - 20 Air Squats: 20-30s (1-1.5s each) - 10 Hand Release Push-Ups: 15-20s (1.5-2s each) - 20 Lunges: 30-40s (1.5-2s each) - 10 Burpees: 30-40s (3-4s each) Base round time: 95-130s Applying fatigue multipliers: Rounds 1-2: 100-130s each Rounds 3-4: 115-150s each (1.15x) Rounds 5-6: 130-170s each (1.3x) Transitions between movements: 3-5s elite, 5-8s intermediate Total elite time ~360s (6:00) Total intermediate time ~600s (10:00) Total beginner time ~1080s (18:00) Cross-referencing with Angie (which takes 15-18 min for beginners), this workout should be slightly faster due to the built-in rest between rounds. Final targets: L10 (Elite): 6:00-7:00 L5 (Intermediate): 10:00-11:00 L1 (Beginner): 18:00-20:00

Modality Profile

All movements (Air Squat, Hand-Release Push-Up, Lunge, Burpee) are bodyweight/gymnastics movements. Air Squats, Lunges, and Push-ups are classic bodyweight exercises, while Burpees are a compound gymnastics movement. With all 4 movements being gymnastics-based, this workout is 100% G.